personalhydrationmonitoring log

www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition

The Perormance ood hydration monitoringlogs have been extensively used with eliteathletes and sports people and have beenscientically shown to be a simple andeective tool to monitor hydration statusas well as providing sports perormers witha useul guide to how much they need todrink under dierent conditions.

at a glance...

how much do I need to drinkestimating sweat lossestimating uid intakestandard portion sizes o dierent containers or drinksrecording the volume and colour o urinemonitoring urine coloururine colour chartam I drinking enoughcan I drink too muchuid replacement - some practical pointspersonal hydration monitoring log

how much do I need to drink?

This is one o the most common questions asked by athletesand sports people. Everybody sweats at dierent rates, so it isessential that a personal drinking plan is devised to match uidlost when exercising under dierent environmental conditions.The perormance ood personal hydration monitoring logshave been designed to help athletes and sports people assessindividual uid requirements and optimise hydration.The logs will beneft athletes and sports people by enablingthem to use simple checks to: Assess individual uid requirements under a variety oconditions.Match sweat losses during exercise with the appropriateamount o uid.Recognised signs o dehydration at an early stagein order that uid intake can be adjusted to preventprogressive dehydration occurring. As exercise perormance can be impaired by as little as a 2%body weight loss, being aware o hydration status is extremelyimportant, especially during competition periods.

estimating sweat loss

You will need access to an accurate set o scales to weighyoursel immediately beore and ater exercise and to monitormorning body mass on a daily basis.1. Weigh yoursel prior to breakast each day ater voiding yourbladder. A small and consistent all in morning body mass, oversubsequent days is a sign o progressive dehydration. Ensurethat you are drinking sufcient uid each day to maintain aconsistent morning body mass.2. Weigh yoursel in minimal clothing immediately prior to exerciseand record. On completion o exercise, towel yoursel down toremove sweat and re-weigh yoursel again in minimal clothing.Minimal weight loss should be the ultimate goal, as this meansthat uid intake has matched uid losses during the exercisesession. I weight loss occurs, then current recommendationssuggest that

1.5 Litres o fuid should be consumed to replaceevery 1kg lost

. For example i the weight loss during trainingwas 0.5kg then 750ml o uid would need to be consumed toreplace sweat losses.

personal hydrationmonitoring log

www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition

Tea/coee cup190mlMug260mlStyrooam cup170mlSmall juice glass160mlLarge juice/milk glass300mlSmall wine glass125mlLarge wine glass175mlPint Glass568mlCan o red bull250mlCan sot drink330mlSmall carton juice200mlBottle o Lucozade sport (still)500ml1 Litre bottle1000mlI mouthul o uid e.g. water15ml

estimating fuid intake

1. Record the time you have something to drink, and what it was(type o drink). Where possible speciy brand names, and say iit was low calorie, light, or caeine ree.2. It is also important to record the actual volume o uidconsumed as accurately as possible. Check the label or thesize o the container and use this value.e.g. 330ml can o diet Sprite3. The types and sizes o containers listed below may assist youwith recording the volume o uid you have drunk.4. Remember, i you do not fnish the drink, estimate the amountlet in the cup, glass, can or carton e.g. 100ml, and take thisaway rom the volume you record on your hydration log.5. Check the size o your water bottle (sports bottle) e.g. 750mlor 1000ml etc. When recording volume o uids you haveconsumed rom your bottle during exercise remember to takeinto account any reflls you have made and any uid let over.6. I you do not have a bottle o your own, keep a record o thenumber o mouthuls you have consumed during exercise.1 mouthul = 15ml uid10 mouthuls = 150ml uid7. Add up the total volume or the day.

standard portion sizes o dierentcontainers or drinks

personal hydrationmonitoring log